How to Maximise Muscle Recovery

How to Maximise Muscle Recovery

Rest is essential for muscle recovery after workouts but many still feel guilty taking time off. Maximising recovery is crucial for improving performance and consistency. Here’s how you can optimise muscle recovery:

  1. Increase Protein Intake:

Muscles need protein to repair and grow. Consuming 20-40 grams of protein after a workout helps repair muscle damage. Protein before exercise can also boost muscle synthesis. Consider protein-rich foods or supplements like whey or collagen powders.

  1. Prioritise Post-Workout Carbs:

Replenish glycogen stores by consuming carbohydrates. For quick recovery, especially during back-to-back sessions, aim for 1.2g of carbs per kg of body weight per hour. Choose high glycemic index carbs like rice and potatoes.

  1. Stay Hydrated:

Dehydration hinders muscle repair. Drink 500-700 ml of water for every 0.5 kg lost during exercise, especially in warm weather.

  1. Get Quality Sleep:

Sleep is vital for muscle recovery. Aim for 7-9 hours of sleep, and if your workouts are intense, consider increasing this. Lack of sleep can impair recovery and muscle growth by affecting hormone production.

Implementing these strategies can boost your recovery and enhance your fitness routine.

The Importance of Vitamin D for Our Health

The Importance of Vitamin D for Our Health

Vitamin D, a prohormone produced when we’re exposed to sunlight, plays a vital role in our health. It helps the body absorb calcium supporting healthy bones and muscles, boosting the immune system, and improving mood. However, in countries like Ireland, where sunshine is scarce, especially during autumn and winter, many people face vitamin D deficiency.

Why Do We Need Vitamin D?

  • Bone Health: Vitamin D promotes calcium absorption, helping to maintain strong bones and prevent conditions like rickets and osteoporosis.
  • Muscle Strength: Adequate levels reduce the risk of falls and injuries, particularly in older adults.
  • Immune Support: Vitamin D plays a role in fighting infections, with research showing it reduces the risk of respiratory issues.
  • Mood Booster: Sunlight and vitamin D are linked to improved mood, reducing symptoms of depression.

At-Risk Groups:

  • Older adults, exclusively breastfed babies, and individuals with darker skin are at higher risk of vitamin D deficiency.

To maintain healthy levels, focus on sun exposure and vitamin D-rich foods like fatty fish, egg yolks, and fortified products. If you’re concerned about your levels, consider supplementation or consult your doctor.

Over 50s: The Importance of Maintaining an Active Lifestyle

Over 50s: The Importance of Maintaining an Active Lifestyle

As you age, maintaining an active lifestyle becomes increasingly important for your health and strength, particularly in your 50s. During this time, it is common to notice changes in the body’s physical abilities, such as decreased muscle strength, flexibility, and endurance. While these changes are a natural part of aging, staying physically active can help counteract them and keep you feeling strong and mobile.

A well-rounded fitness routine that includes cardiovascular exercises, strength training and stretching is essential. Strength training is especially important as it helps maintain and build muscle mass which naturally decreases with age. By incorporating weightlifting or resistance exercises into your routine, you can significantly slow down this loss of muscle which in turn helps maintain your strength, mobility, and independence.

Research shows that strength training can lead to a 30% to 50% improvement in muscle strength, making everyday tasks like lifting groceries or climbing stairs much easier. Additionally, strength training has a positive impact on bone health by increasing bone density, and reducing the risk of osteoporosis and fractures. Weight-bearing exercises like walking and resistance training promote bone remodelling and improve joint function which is particularly important as conditions like osteoarthritis become more common with age.

For optimal results, incorporate strength training exercises into your fitness routine at least twice a week. Focus on maintaining proper form and technique to prevent injuries and maximize the benefits of your workouts. By staying active and incorporating strength training into your routine, you can enhance your overall quality of life, keeping your body strong and resilient as you age.

Kerry Mental Health and Wellbeing FEST 2024

Kerry Mental Health and Wellbeing FEST 2024

The annual Kerry Mental Health & Wellbeing FEST 2024 takes place between Saturday, 5th – 12th October 2024. The Fest aims to raise awareness of the available supports and services in the county which includes empowering people to engage with the ‘Five Ways to Wellbeing’ through offering a dynamic and interactive programme of events.

Healthy Kerry state the New Economic Foundation (NEF) literature review findings highlight “building five actions into our day-to-day lives is important for well-being”. Kerry Mental Health and Wellbeing Fest promote the Five Ways to Wellbeing activities – the “Just A Thought recordings were created by members of the Kerry Mental Health and Wellbeing Fest to highlight ways in which these daily actions can be incorporated into our lives”. The Five Ways to Wellbeing include:

  1. Connect: Building and nurturing relationships with others.
  2. Give: Doing something nice for someone else.
  3. Take Notice: Being aware of the world around you and reflecting on your experiences.
  4. Keep Learning: Trying new things and challenging yourself.
  5. Be Active: Engaging in physical activities to improve your mood and health

There are a variety of free events designed to raise awareness about mental health resources available in County Kerry and to engage the community. Improve your mental health and wellbeing today! Click https://kerrymentalhealthandwellbeingfest.com to find out more details.

Fitness: Benefits of Exercise and the Gym

Fitness: Benefits of Exercise and the Gym

Are you considering joining a gym but unsure of the advantages? Exercise can  have many benefits to enhance physical and mental health, and wellbeing.

Regular exercise including gym workout benefits include:

  • Boosts energy levels
  • Strengthens bones and Improves muscle tone
  • Improves cardiovascular fitness, appetite and sleep
  • Enhances mood levels, memory and confidence
  • Reduces stress levels, anxiety and risk of diseases
  • Improves cardiovascular fitness

There is more to gain and lose more by joining a gym, to boost your weekly workout routine including combatting health issues, improving performance levels and maintaining a healthy weight. Varying exercise workouts can increase motivational levels. Performing daily tasks becomes easier such as the weekly cleaning chores at home and carrying the weekly groceries. Sticking to a good nutrition plan, regular exercise and fitness goals helps to improve healthy eating habits, sleep patterns and overall wellbeing.

Tips to Improve Your Gym Experience

Tips to Improve Your Gym Experience

If you would like to get the most out of gym workouts, we’ve got a couple of handy tips to enhance your exercise goals. Whether you are new to the gym or a seasoned gym enthusiast, there is always room to improve overall health.

Whilst training at home has many benefits to improve health and wellbeing, the gym can offer more choice in equipment that can elevate fitness levels. 8 simple tips include:

  • Set realistic goals and develop an exercise programme with the personal trainer before hitting the machines.
  • Start slow, build up intensity levels and workout duration.
  • Warming up and cooling down will help to relax muscles, reduce risk of injuries and improve flexibility.
  • As simple as it sounds, wearing comfortable clothing improves confidence to achieve a greater workout.
  • Maintain consistency on gym visits to get the most out of gym workouts and membership fees.
  • Focus on developing proper form with an experienced personal trainer to improve movement, core engagement and decrease the number of exercise repetitions.
  • Keep a diary of your progress in a log book to measure results and to help maintain motivational levels.
  • Get the thumbs up first; consult a doctor before beginning any exercise programme.

Remember to stay hydrated, eat well and get enough rest. Get the most out of your gym experience, connect with other members and enjoy the benefits of working out in a community of fitness enthusiasts.

Share your tips with us today.